10 Exercises For Firmer Breasts

By Alice V.

Your breasts are made up of two major muscles – the Pectoralis Major and Pectoralis Minor as well as many smaller muscles. These muscles lie underneath the breast tissue and on the breastbone, and connect to the humerus (the arm bone closest to your shoulder joint).

Your chest plays a major part in helping to bring your arms across your body and your shoulders forward. These exercises target your upper, middle or lower chest muscles and therefore result in a firmer bust.

1. Push-up

Lie on your stomach, place hands flat on the ground next to your arm pits and push yourself up so your elbows are slightly bent. Now bend legs at the knees. Bring your feet up and cross at the ankle. Make sure you keep your stomach tensed, slowly lower your chest to the ground in three or four counts, then push yourself back up again. Repeat as many times as you can.

Why it works

A push-up is a great compound exercise that not only works your chest but also your shoulder, back and core muscles. It can be done at home or in the gym and is easy to progress. Just switch your knees to your toes for a harder workout, or take it to the next level by placing your legs on a stability ball.

2. Bench press

Lie with the middle of your back on top of a stability ball and make sure your shoulder blades have room to move. Your knees should be bent at a 90-degree angle. Hold dumbbells next to your arm pits with knuckles facing forward. Count to three as you push the weights up away from your chest, until your arms are almost straight above you. Slowly lower back to starting position using the same number of counts.

Why it works

This exercise works not only your chest muscles but your triceps too. The unstable surface of a stability ball also works your core muscles and helps to improve balance and co-ordination.

3. Tricep/Chair dips

Face away from the chair (or any elevated object). Place your hands behind you on the edge of the seat, shoulder-width apart.

With your hands securely in place, step a foot or two away, straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.

Bend your elbows and lower yourself until your elbows are at 90 degrees, hold, and re-straighten back to the starting position. Repeat.

Why it works

While this exercise does focus on your triceps, it is actually a great exercise for your pecs too. This is an excellent way to get your arms and chest toned in time for summer.

4. Medicine ball slams

Hold a medicine ball with both hands. Lift it above your head, keep feet hip-width apart and knees slightly bend. Now try to slam the ball onto the floor as hard as you can. Pick it up and do three sets of 20.

Why it works

You will find this move works your chest during the ‘slamming’ motion. The harder you slam, the harder your muscles will work. This exercise also targets your shoulders, arms and leg muscles as well. It has cardio benefits and will leave you feeling exhausted.

5. Dumbbell flyes

Lie in the same position as you would for a bench press. Instead this time, place both hands above your chest with arms straight, elbows slightly bent and knuckles facing out to the side. Open arms out wide and lower until elbows are in line with your shoulders taking three or four counts. Bring back to starting position using the same amount of counts.

Why it works

Flyes are different to a bench press because it is an isolated movement, which means you are using just one joint to work your muscle.

6. Burpees

Do a push-up. Once completed, keep your hands on the ground and jump your legs forward so you are standing in a bent over position. Lift hands off the ground and jump into the air as high as you can. Now bend over again, place hands flat on the floor and jump feet back into a push- up position. Repeat four sets of 20 with 30 seconds break in between each set.

Why it works

This exercise uses your pecs during the push-up phase and also while helping to stabilise your body before you jump into the air. It also works your shoulders and arms and is a great cardio exercise.

7. Medicine ball push-ups

Position yourself in a push-up position placing one hand on top of the medicine ball and the other hand on floor, slightly wider than shoulder-width away.

The arm that has the hand on the ball should be slightly bent. Perform a push-up by lowering your body down.

As you straighten up, rapidly roll the ball under your body to the other hand, then perform another push-up again.

8. Straight arm pull over

Lie across a stability ball with only your upper back resting on the ball. Place feet flat on the floor with knees in a 90-degree angle. Hold dumbbells together with both hands and hold above your head with straight arms. Keep arms in starting position and lower dumbbells behind, using only your shoulder joint as far as possible. Slowly return to starting position.

Why it works

This isolation exercise focuses on your chest muscles without the help from other major muscle groups. To further challenge your core muscles, put your feet and knees closer together.

9. Cable chest/fly crossover

As a heads up, the cable machine will have independent arms or adjustable sides. Ensure the pulleys are sitting at the top of the machine. Select a weight that lets you perform 12 to 15 reps, max. Once you’re set to go, stand tall, lean forward slightly (maintaining a strong core) and hold both handles. Keep feet together, or you can try a split stance. With arms slightly bent, squeeze both handles together using arms and chest (pectorals) and hold for 3 seconds. Slowly bring arms back to start position. Like a pro: Aim for 3 sets and rest for 45 seconds between.

Why it works

This exercise requires your muscles to contract without any change in the length of the muscle; therefore it helps to tone without the muscle growing in size.

10. Medicine ball pull over

Lay on a swiss workout ball (optional). Hold a medicine ball straight up in the air. Slowly lower the medicine ball behind your head as far as you can, keeping arms lengthened with a soft elbow bend. Squeeze your chest and triceps as you bring the ball back to the original position above your chest.

Why it works

This exercise is a great way to wrap up a chest workout or to do on its own. The muscles are working hard but without the resistance of a weight.